The mountain climber works perfectly on muscles like abs, glutes, lower back, and legs. This will give you a hard strong core and also lose fat around your belly.
How to do it?
Make a high plank position with a tight core, then bring your right knee up towards the pivot of your core area and instantly change it with your left leg.
Do this in 1-2 sets of 10-15 repeated times for at least 5-8 minutes. Start with a slower pace and gradually increase the speed with routine. It is essential to make a correct posture and align your body properly duri
Username: Information Published on 2024-12-29 03:29:43 ID NUMBER: 127958
Bear crawl exercises primarily focus on strengthening your muscle and enhancing muscle power. It also improves your metabolism and enhances the health of your heart.
How to do it?
Bent down on your knee and get down on your hands, also the back should be straight and flat. Start walking in this position with your right foot and left arm forward, similarly with the left foot and right arm forward. That complete one repeat. Do this in 2-3 sets of 15-20 times each for 5 minutes.
Do Skipping for 45 minutes and you can burn more than 450 calories. Studies indicate that skipping works on the muscles of your shoulder, glutes, calves, and quad areas which leads to burning a lot of calories.
How to do it?
Stand straight with the gap between your feet corresponding to your shoulder-width apart and hold the handle of the rope tightly. Swing the rope at top of your head and jump quickly as the rope comes below your feet. The exercise might require a little bit of practice to get a flow at a faster rate but eventually, it will get better with regular practice.
The Jumping Jack workout is based on whole-body movement which mainly focuses on four quads. Doing it on a lesser degree of angle can also affect your shoulder, groin, calves, upper and lower back, thighs, and hamstring.
How to do it?
Stand with your feet close together and hands set alongside your thighs. Then hop with your feet stretch sideways and arms above your head simultaneously. Now jump back to your original position.
Practising jumping jacks for 30 minutes can help you burn 200 calories. However, doing it again and again at a regular pace could be challenging and exhausting. So, you can break them into three sessions of 10 minutes with 50 sets each and get a 5-minute rest in between. Rest between the exercise is very important as it gives you the energy to keep you in the form and don't make the exercise monotonous and tiring.
Stair training works on the areas like calves, hamstrings, glutes, and quads. It targets hour lower core of the body, it improves the stamina of your cardiovascular system. Walking up and down the stairs for 20-30 minutes at a constant speed. Slowly increase the time limit from 30 minutes to 40 minutes and speed to a quicker rate. The exercise could work gradually and time taking to work on your body.
Butt kicks mainly target your glutes and hamstrings. Stand straight with your feet spread the same as your shoulder-width apart and swing your arms toward each side one at a time. Now bend your right knee and touch your butt with your right ankle. Repeat the same with the left leg. Do it at a slow rate until you get on with it perfectly. Practice for 30 seconds to 1 minute with 2 or 3 sets each.
The mountain climber works perfectly on muscles like abs, glutes, lower back, and legs. This will give you a hard strong core and also lose fat around your belly.
How to do it?
Make a high plank position with a tight core, then bring your right knee up towards the pivot of your core area and instantly change it with your left leg.
Do this in 1-2 sets of 10-15 repeated times for at least 5-8 minutes. Start with a slower pace and gradually increase the speed with routine. It is essential to make a correct posture and align your body properly duri
Burpees are considered a difficult exercise for a full-body movement that improves blood circulation, heat pump, strength, and flexibility. It is an intense exercise that involves whole-body action.
How to do it?
First, stand with your arms width apart and make a squat position. Lean forward and touch your toes of the feet with your palms, and stretch your feet behind to form a plank position. Now get back to the squat position and jump. Repeat this for 5 minutes with 3-5 sets of 8-10 repeats each.
Squat jacks target your lower body and improve posture and strength. Stand with your lying your legs together and hands alongside the thighs like in a straight soldier position. Now jump and spread your legs before settling in a squat position. Lift through the heels and jump back to the original position. Practice this exercise with 1-2 sets of 10-15 times each.
This exercise will provide you with a full-body warm-up. It gives you strong arms, chest, upper, and lower back, and core abs. Stand straight with the gap between your feet. Now bend at the waist and touch the floor with your hands. Now move your hands forward to form a plank position. Once you get the plank position, walk your feet towards your hand and stand up. Practice this exercise in 2-3 sets of 15 repeats each.
High knees improve metabolism and burn calories at a higher rate. High knees will give strength to your core, legs, and back. Stand with a gap between your legs. Then pick your knees to the waist area and lower your feet slowly to the floor. Similarly, repeat with the other leg. That makes a complete cycle. Do this for 30 seconds and gradually increase the time as you get comfortable with the exercise.
Donkey kick works perfectly for your glutes and hips. For the exercise, you need to get down on your knees and make a posture like an animal and the knees should be in alignment with your hips. Now kick your right leg out and take it back in the original position. Do this exercise with your left leg to make a complete cycle. Practice 3 sets of 15-25 repeats for 1 minute.
This exercise mainly targets the abs and sides. Lie down on your back and put your hands below your hip for support. Now lift your both legs perpendicular to the ground. That will put pressure on your stomach, you can rotate while keeping your legs together. Note your abs should be tight and straight throughout the exercise.
Flutter kicks primarily focus on your abdominal areas and reduce your waistline. Lie down on your back with hands below your butt. Lift your leg in the air. Put down your leg and repeat this for 2-3 sets for 1 minute each.
The mountain climber works perfectly on muscles like abs, glutes, lower back, and legs. This will give you a hard strong core and also lose fat around your belly.
How to do it?
Make a high plank position with a tight core, then bring your right knee up towards the pivot of your core area and instantly change it with your left leg.
Do this in 1-2 sets of 10-15 repeated times for at least 5-8 minutes. Start with a slower pace and gradually increase the speed with routine. It is essential to make a correct posture and align your body properly duri
The mountain climber works perfectly on muscles like abs, glutes, lower back, and legs. This will give you a hard strong core and also lose fat around your belly.
How to do it?
Make a high plank position with a tight core, then bring your right knee up towards the pivot of your core area and instantly change it with your left leg.
Do this in 1-2 sets of 10-15 repeated times for at least 5-8 minutes. Start with a slower pace and gradually increase the speed with routine. It is essential to make a correct posture and align your body properly duri
On Colorado’s Cheyenne Mountain southwest of downtown Colorado Springs, you can find the phenomenal Cheyenne Mountain Zoo. The Encounter Africa exhibit has an area for viewing elephants indoors and an outdoor sky bridge where you can walk alongside these spectacular mammals! You can also watch seasonal elephant keeper demonstrations in the amphitheater and observe the elephants as they splash around in their pool and waterfall.
The Wilgruen Elephant Center at the Cheyenne Mountain Zoo provides optimal care for the zoo’s aging elephants. The six beloved older female elephants are cared for in this state-of-the-art facility. It includes crane-and-hoist systems for disabled elephants, remote video surveillance, and rubberized concrete for achy joints. They may be getting up there in years, but these beautiful girls still have a lot of spring in their step — in fact, each of these girls loves to paint!
Best times to visit the Cheyenne Mountain Zoo:
Although the Cheyenne Mountain Zoo is open all year round, early mornings and overcast days are usually the best time to see the animals, since they are just waking up and eating. Plus, there are fewer crowds!
The Cheyenne Zoo is located on a mountain 6,714 feet above sea level, so if you are traveling from lower elevations, make sure to bring plenty of water and sunscreen.
May and June are some of the best months to visit since it is still sunny but not too hot. Weekends from the last week of May through September are considered “peak days.” Peak days are more expensive and tend to have larger crowds.
The Mountain Weasel is a small weasel found in the alpine heights of Asia. It resides in Mongolia, China, Kazakhstan, Nepal, and Russia, easily navigating the rocky terrain.
Despite its size, it plays a significant role in its ecosystem due to its slender and agile body. Its fur changes color in winter, turning white to blend with the snow-filled landscape. This adaptation helps it survive harsh weather conditions.
Mountain Weasels are opportunistic eaters and primarily feed on pikas and voles. However, they also consume birds, eggs, insects, and small mammals when possible.
The Persian Mountain Salamander inhabits the temperate rainforests at the southwestern rim of Iran's Caspian Sea. It has a rectangular head and rounded tail, typically longer than the rest of its body.
These Asiatic salamanders sport a dark hue speckled with irregular yellow spots. These salamanders present carnivorous traits throughout their lives, feasting on arthropods and other small animals within their shared environment.
The mountain goat (Oreamnos americanus), also known as the Rocky Mountain goat, is a cloven-footed mammal that is endemic to the remote and rugged mountainous areas of western North America. A subalpine to truly alpine species, it is a sure-footed climber commonly seen on sheer rock faces, near-vertical cliffs and icy passages. Mountain goats generally avoid venturing down into lower elevations—except during seasonal food shortages or during particularly bad weather—as the extreme elevation which they inhabit is their primary defense against predators such as black and brown bears, pumas and wolves.
The Mountain Gorilla endures high altitudes within the cloud forests of three national parks, spanning across the Virunga volcanic mountains and extending its reach into one of Uganda's national parks. This species inhabits zones climbing up to 7,200 to 14,100 feet.
Unlike other types of gorillas, the Mountain Gorilla possesses thicker, longer fur designed to withstand colder climates inherent in its environment.
Despite being smaller than the Eastern Lowland Gorilla, adult male gorillas demonstrate distinctive bony crests atop and at the back of their skulls, giving them a conical appearance. These crests also anchor their powerful jaw muscles.
Starting in 1967, Dian Fossey dedicated 18 years to a detailed study of mountain gorillas. She brought new findings to light, implemented accurate counts, and introduced helpful conservation methods, like anti-poaching patrols. Her work continues through the Dian Fossey Gorilla Fund International, protecting Virunga's mountain gorillas.
Similarities in genetic makeup to humans expose mountain gorillas to human diseases2. An immune system ill-developed against such diseases results in respiratory infections, accounting for approximately 20% of sudden deaths among these gorillas.
You can find the mountain gorilla in the heart of the Virunga mountains and Bwindi Impenetrable National Park. These great apes have long hair, formidable jaws, small noses, and a dense coat that helps them survive freezing temperatures. Moreover, this old-world monkey lives 7,200 to 14,100 feet above sea level, where it gets pretty chilly.
The Mountain Anoa or Quarle's anoa is another small type of buffalo found only in Indonesia's mountainous regions of Sulawesi Island. Typically, it stands only about 2.5 feet tall and weighs approximately 150-300 pounds.
Huang Gongwang (born 1269, Changshu, Jiangsu province, China—died 1354) was the oldest of the group of Chinese painters later known as the Four Masters of the Yuan dynasty (1206–1368). He was often cited meritoriously by later painters and critics for his rectitude (even though he briefly served in a junior capacity in the Mongol administration) and for his intense association with nature.
Huang spent most of his later years in retirement in the Fuchun Mountains, which he recorded in a long hand scroll produced over a three-year period (1347–50). He is known also for his accomplishments in literary arts and thus is listed among the paragons of the “literati painting” (wenrenhua) ideal. His style of and attitude toward landscape painting stand at a pivotal midpoint between such ancient masters as Dong Yuan and Juran in the Five Dynasties period and Shen Zhou, Dong Qichang, the Four Wangs, and others of the Ming and Qing dynasties.
A detailed depiction of genuine nature scenery. Picture a tranquil forest with trees of varying heights, their leaves displaying a beautiful array of greens. There are numerous ferns and flowering plants at the base of these trees, painting a vibrant picture. In the distance, a calm river flows, reflecting the rays of the setting sun. A variety of birds appear, returning to their nests for the night. This could also include a stunning mountain range with a clear blue sky overhead, with clouds softly lingering around the peaks. The scene conveys the earth's unadulterated beauty
